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Skinfold Measurements
To accurately track your progress through this six-week program, it is necessary to take skinfold
measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and
your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your
body-fat percentage.
Please read this section carefully. Proper measuring techniques are essential to track your success. It is
best to have someone measure you. Measuring yourself can lead to inaccurate results.
Women Measure: Suprailium, Triceps, and Thigh
Men Measure: Chest, Abdomen and Thigh
Suprailium
Stand relaxed. Pick up a diagonal
skinfold just above the crest of
the hip bone on the right side
of the waist.
Triceps
Stand with right elbow flexed 90
degrees and locate the center of
the back of the upper arm midway
between the shoulder and the elbow.
Relax arm at your side. Pick up
skinfold as pictured.
Thigh
Stand relaxed with most of the weight
on your left leg. Pick up a skinfold in
the vertical plane on the front side of
the right thigh, midway between the
hip and knee joints.
Chest
Stand relaxed. Pick up a diagonal
skinfold over the right pectorals
muscle, midway between the armpit
and the nipple.
Abdomen
Stand relaxed. Pick up a vertical
skinfold on the right side of the
navel.
Measurements